Sesame seeds have been cultivated for thousands of years and are used in traditional medicine as a source of nutrition and health benefits. Among the many varieties of sesame seeds, black sesame seeds stand out for their unique and potent nutritional profile. Here are a few advantages of these sesame seeds for health.
Rich in Antioxidants
Black sesame seeds are a good source of antioxidants, such as sesamol, sesamin, and sesamolin, which have been shown to help protect against oxidative stress and inflammation. Antioxidants can help protect the body from cell damage caused by free radicals, which can contribute to chronic diseases such as cancer, diabetes, and heart disease.
Promote Heart Health
Black sesame seeds have been shown to have a positive effect on heart health. They contain lignans, a type of plant compound that has been associated with a lower risk of cardiovascular disease. Lignans may help lower blood pressure, reduce inflammation, and improve cholesterol levels.
Improve Digestion
Black sesame seeds are rich in fiber, which can help promote healthy digestion. Fiber helps move food through the digestive tract, preventing constipation and promoting regular bowel movements. In addition, These seeds contain healthy fats that can help improve the absorption of nutrients.
Support Bone Health
Black sesame seeds are a good source of calcium, which is important for bone health. Calcium is essential for building and maintaining strong bones and teeth, and it also plays a role in muscle and nerve function. In addition, seeds contain other minerals, such as magnesium and phosphorus, that are important for bone health.
Boost Energy and Brain Function
Black sesame seeds are a good source of protein, healthy fats, and carbohydrates, which can provide sustained energy throughout the day. They also contain vitamin B1 (thiamin), which is essential for brain function and helps convert food into energy.
How to Cook with Black Sesame Seeds
Black sesame seeds are a versatile and nutritious ingredient that can add a unique flavor and texture to a wide range of dishes. Here are some ways to use black sesame seeds in cooking:
Sprinkle over dishes: One of the easiest ways to use sesame seeds is to simply sprinkle them over dishes, such as salads, stir-fries, rice, noodles, or roasted vegetables. They add a delicious nutty flavor and a subtle crunch.
Make sesame paste: Black sesame seeds can be ground into a paste that can be used as a sauce or a spread. To make sesame paste, toast the seeds in a dry skillet until fragrant, then grind them in a food processor or blender with a little oil (such as sesame oil or neutral oil) until smooth. Use the paste in sauces, dips, or as a topping for toast or crackers.
Bake with them: These seeds can be used in baked goods, such as bread, cookies, and cakes. They add a unique flavor and can also be used to decorate the tops of baked goods.
Make sesame milk: Seeds can be blended with water to make creamy and nutritious plant-based milk. To make sesame milk, soak the seeds in water for a few hours or overnight, then blend them with fresh water and strain through a cheesecloth or nut milk bag.
Season meat or fish: These sesame seeds can be used as a seasoning for meat or fish. Mix the seeds with salt, pepper, and any other desired spices, then use the mixture to coat the meat or fish before grilling or roasting.
Easy Recipes with Black Sesame Seeds
Here are three easy and delicious recipes that use these sesame seeds:
Black Sesame Hummus:
- 1 can of chickpeas
- 1/4 cup of tahini
- cloves of garlic- 2
- lemon juice – 2 tablespoons
- olive oil -2 tablespoons
- 2 tablespoons of black sesame seeds
- Salt and pepper to taste
In a food processor, blend the chickpeas, tahini, garlic, lemon juice, and olive oil until smooth. Add the black sesame seeds and blend again until well combined.
Black Sesame Quinoa Salad:
- 1 cup of quinoa
- 1/4 cup of black sesame seeds
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/4 cup of chopped fresh parsley
- 2 tablespoons of olive oil
- 1 tablespoon of honey
- 1 tablespoon of apple cider vinegar
- Salt and pepper to taste
To prepare the quinoa, follow the directions on the package. Combine the cooked quinoa, these sesame seeds, red bell pepper, cucumber, and parsley in a sizable bowl. Mix the olive oil, honey, apple cider vinegar, salt, and pepper in a small bowl. Drizzle the dressing over the salad and stir to combine.
Black Sesame Crusted Salmon:
- 4 salmon fillets
- 1/4 cup of black sesame seeds
- 1 tablespoon of olive oil
- Salt and pepper to taste
Set the oven to 400°F. Cover a baking sheet with parchment paper. Season the salmon fillets with salt and pepper. Spread the sesame seeds on a plate to coat the salmon fillets on both sides. Warm the olive oil in a large skillet over medium-high heat. After the salmon has finished cooking, add the salmon fillets and cook for 2 to 3 minutes on each side. After the salmon is thoroughly cooked, transfer it to the prepared baking sheet and bake for 5-7 minutes. Serve warm.
In conclusion, black sesame seeds are a nutritious and versatile food that offers a range of health benefits. They can be added to a variety of dishes, such as smoothies, salads, and baked goods, to enhance their flavor and nutritional value. Incorporating these sesame seeds into your diet may help support heart health, improve digestion, and boost energy and brain function.
